As we come fully into autumn, can you feel the change in the air? In your body? Scattered thoughts? How well you sleep? Or in what you feel like eating?
I really feel the onset of autumn, that it’s a season of change. Not only in all the beautiful, rich colours mother nature offers us, but in the fact that I naturally gravitate towards certain yoga poses and breathing techniques, as well as coming down a gear or two in the pace of my movement.
After the exuberance and expanse of summer, I start to focus more on instilling balance, on rooting, and on creating a steady reserve of energy, strength and understanding. This enables me to enjoy autumn to the full, and to be ready for the winter months ahead.
If we look at the general principles of Ayurveda, yoga’s sister science, these feelings make sense. These view autumn as a season predominant in vata (‘wind’), an energy or constituent full of air and space elements. People with a lot of vata tend to be mobile, with a slight frame and joints that naturally make popping or cracking sounds. Their minds can move quickly too. Vata governs movement in our body. It also activates our nervous and digestive systems. The prana vayus in and around the body are vata.
More vata in and around us in the autumn can leave both body and mind feeling unsettled. Skin can become dry, digestion more sluggish, joints niggling, the mind distracted or anxious and sleep disturbed.
A calming, grounding and quietly strengthening practice is what is needed as the nights draw in. This also supports us in what is often a very busy time workwise, and then in the lead up to all the activity that surrounds Christmas.
Here are my simple tips for autumn yoga:
1. Warm-up thoroughly
This may sound obvious, but it’s time to add some layers. Never practice cold. Take time to warm-up gradually and thoroughly in your physical practice, to allow the body to ‘wake up’ and in order to avoid injury. I like to use a small heater in my practice room when autumn comes.
Focus on warming up the spine and joints. Small, gentle, shoulder/head/wrist/ankle circles, cat and cow movements and hip circles on all fours, ‘threading the needle’ for a gentle twist. These all work well. Followed by sun salutations. Modify these as necessary – stepping rather than jumping in transitions, and moving more slowly if you feel your body and breath need a little more time to root and ground to the earth and to truly feel each of the components of the sequence, from the inside outwards.
2. Keep physical (asana) practice consistent, moderate and rooted
It’s time to focus on the steadiness (sthira) of practice. As it says in the Yoga Sutras attributed to Patanjali: ‘The physical postures should be steady and comfortable’. The late B K S Iyengar wrote ‘In every pose there should be repose’. There is a balance of effort and ease. No forcing.
This approach regulates and creates energy while encouraging physical and mental balance. Moderation is key. Autumn is not for increasing the intensity or complexity of our practice. Leave that for spring/summer.
Great rooting poses for autumn include beautiful foundational standing poses such as mountain, tree, chair, warrior 1 and 2 and simple standing forward bends.
Seated and reclining twists aid digestion. You can even take a gentle twist while standing or sitting at work (ensuring your back is long before turning).
Small backbends such as bridge or locust will gently create energy without demanding too much effort.
Inversions such as legs-up-the-wall pose or shoulderstand (if it’s part of your usual practice), will help to calm and balance the nervous system, as will alternate nostril breathing (nadi sodhana pranayama) which works through the body’s subtle energy channels (nadis and chakras).
3. Restore, rest, turn inwards
Nurture your energy and well-being by using restorative poses such as legs-up-the-wall or supported child’s pose (you can see both these poses in this blog here) on a regular basis, for example at the end of the working day or before you go to bed. A restorative backbend in the morning will gently awaken your energy in a completely effortless way.
Restorative yoga also brings some nourishing quiet into our life and the ability to turn comfortably inwards at this more reflective and contemplative time of year. Another way to remain grounded and take care of a scattered mind or emotions.
Give yourself the treat of an extended savasana (up to 20 minutes) – corpse or relaxation pose. This is the pose that is usually done at the end of every yoga class. It enables the body, mind and heart to absorb the benefits of the practice and to rest deeply. It is also a good discipline to stop ‘doing’ and instead to allow ourselves simply to be. This makes it a more meditative practice.
Autumn is an ideal time for regular meditation, even if it is only for a couple of minutes each day. If you are new to meditation, you are welcome to try this short, guided meditation morning here.
Walking meditation through autumnal colours and landscapes – even in the rain – also works wonders. As does an evening walking meditation, beneath the nurturing and grounding energy of the moon. No need to stay indoors! Meditation calms the mind and warms the heart. It is the guardian of peacefulness and contentment.
4. Nourish from within with autumn foods
Enjoy the move from raw/cold to warm/cooked foods using seasonal ingredients and dishes – roasted root vegetables, pumpkin, butternut squash, leeks, cox and bramley apples, pears, autumn berries (blackberries and raspberries), damsons, plums, hazelnuts, soups, stews, pies and crumbles. Comfort food and healthy fuel to keep your spirits and energy up. We grow our own veg and some fruit, and the tastes are incredible.
5. Sleep well
Good sleep is always important, but in vata-dominant autumn, ensure you have the best chance of good sleep with yoga nidra and/or restorative yoga. You can read how here. Our nervous system and overall well-being can only benefit from good sleep, enabling us to make the most of our days. The deepest parts of sleep connect us with Consciousness.
Have a wonderful autumn. For support with your yoga practice, you’re welcome to contact me.
Photos: author’s own
You might also like:
Yoga nidra practice for deep rest and relaxation
Happy Hamstrings Part Two: Forward Bends
Yoga nidra practice for soothing sleep
Foundations of Meditation Audio Course